Adarq.org

12 November 2019

Bodyweight@session : ???
Soreness : legs, chest, lats
Injuries/aches : none

FARTLEK :
500m jog - 1KM sprint @ 04:28 , lifetime  , previous was 4:40
500m jog - 1KM sprint @ 04:34 , would also be PR until 7 minutes ago lol
500m jog - 1KM sprint , didn't time
2x500m jog - 500m sprint , didn't time
500m jog

TOTAL : 7km @ 43'14'' , second fastest ever.

Sore legs from squats. Wet course. Light rain during the run. Sprints not @100%, deliberately buffered. Doesn't matter, 
Even more impressed from recovery. Didn't have to walk after the sprints, just slow jog, kept moving for the entire 7km and was good for more. Love it.

8 November 2019

Bodyweight@session : ~85,3kg
Soreness : none
Injuries/aches : none

RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@90kg ( +5 kg )

DIPS:
10@BW ( +1 rep )
9@BW
9@BW
9@BW
9@BW ( +1 rep )

SEATED CABLE ROW:
10@53kg  ( +6 kg )
10@59kg  ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )

Very strong, good progress everywhere!

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10 November 2019

Went for a run, goal was long-ish run, see how far i can go keeping a 6' km pace.
Cons: Was only 4 hours after lunch ( which included consuming half a bottle of red wine ). Also coming from a night out, so add 3 double whiskys probably still in the system.
Pros: good dew point ( 18'C / 66%RH ) , 20 days smoke-less.

Result:
8KM @ 45:29 , huge  , previous was 53:08
5KM split : 28:44 , must be in top 5 ever at this course.
6KM split : 34:16 , lifetime  , previous was 34:56 last week which i thought was outstanding.
7KM split : 40:04 , lifetime  , previous was 46:52

This is ridiculous. I'm literally in shock. 5:40 was a pace i was getting at my pre-race all out 5K time trials, grinding and grunting and feeling beat-up at the end, with a HR over 175. Now i got it going just comfortable. HR at the end was 150bpm. I had soooo much more reserves, i did the last km faster, at 5:24 and that was still buffered. I even snubbed the sub-60 10K which is a major milestone for me, because it seemed so easy that i prefer to do it a day that im feeling better so i can push it and record a real good PR.
Can't find a better description to all this than shocking. Absolutely shocking. The enjoyment of exploring the smoke free capabilities is huge, it will end at some point when i catch up with my natural limits, but i guess that this will go on for a few months as my lung function keeps improving.
Delighted!   

Haha, i knew you were trolling but didn't know he is your fav.

6 November 2019

Bodyweight@session : ~85.2kg , nice , it is rising
Soreness : legs sore and tired. PRing every run while improving squat comes with a cost.
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand ( +2,5 kg per hand )
10@15kg each
10@15kg each
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
-Good progress again. Improvement in form too.

SS1:STANDING Z BAR CURLS:
12@20kg
12@22,5kg ( +2,5 kg )
12@25kg ( +5 kg )
12@25kg
-Nice.

SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg
-Same loads again but this time they felt easier. I can up a couple of sets next time.

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-More solid. Kinda slower execution. I don't have heavier DBs so i will either add sets or slow down tempo.

Nice fun fast strong workout.

It was just around the block, just over 1.5km. It took me ...... 12 minutes. i'm a disgrace to every kenyan. Not good. I think i'm going to try chase gukl to a sub 20 5km. It's brewing. Not like from 0 to 100 but i'll aim to hit it by end of summer (~early march). What do you guys think?

Well that escalated quickly. It is exactly double the speed of what you did and for 2.3 times longer distance.
Sub 20 5K is no joke. I realized it when i was doing 500m intervals. I was going all out doing a little over 2 minutes. Then after some time i broke the 2 minutes barrier. I was finishing at 1:57 or so, dead legs, heart rate over the top, feeling i want to faint. And then it struck me, a sub 20' 5K is to do this thing 10 times in a row. Doing a distance at 20' 5K pace and then counting how many times you gotta repeat it to achieve it makes you realize the difficulty magnitude of it, the hard way.
That said, of all people in here, your dedication and commitment in a training plan ( and consequentially the progress towards the goal ) has no match. March seems to soon to me but id guess you can get it in a year or so.
If this non-smoking progress continues going that well, i'll race you to it lol. My goal is next October.

5 November 2019

Bodyweight@session : ???
Soreness : legs, chest, lats, all minor
Injuries/aches : none

RUN 6KM @ 34:56 

2 weeks smoke-free today. Went for a 'relaxed' tempo run. Not slow, but not fast either, just comfortable. Shocked that this is now under 6'/km. Huge reserves, kinda cool at the end. Not even that much sweat.
Previous 6K PR was 35:34 and it was done in a 5K PR attempt + 1km jogging after.
What was even more impressive is that lungs felt good for more, it was sore-from-squats legs that slowed me down after 4km.

Ok, i will try to add 1 sub-6' km each time i go run. Sub 60' 10K should happen within a month that way.

Decided i want to buy a [PR attempts / 5K races] shoe.
Searched a bit, most of the racing flats are too minimalistic. That is the concept of course, but i am 45 years old and 85kg, i do need some cushion.
I decided to go for the Takumi Sen 5 which have my beloved boost foam at the entire midsole but they are also minimalistic ( 6 ounces ).

https://www.adidas.co.uk/adizero-takumi-sen-5-shoes/F34069.html


Also keeping an eye on the vaporflys but they are currently sold at double price ( roughly 120 vs 220+ ). Ill get the takumis and wait the vapors to drop under 150.

Stay tuned for review.